supplement · Tracked item
Leucine
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
3 recommendations across 3 experts · 3 episodes
3 endorse
0 nuanced
0 avoid
Who's on the record
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Get 700-3000 mg leucine per meal (from whole foods preferably) to support muscle protein synthesis (hypertrophy) and repair (strength).
“700 to 3,000 milligrams of the essential amino acid leucine with each meal
HL▶ 1:50:10Dosage700-3000 mg per meal, ideally from whole foodsCaveatsVegans/vegetarians may want to supplementCertaintyexplicitrecommendation -
Jim StoppaniEndorsesThe Dr. Vonda ShowOrganic (prompted)
Supplemental leucine taken 15–30 min before a meal (not with it) helps reach the ~3 g leucine MPS threshold, especially valuable for older adults.
“I would take it about 15 to 30 minutes before the meal.
TD▶ 23:25Dosage~3 g leucine, 15–30 min before mealCaveatsDon't take with the meal—extra leucine taken with food failed to appear in bloodCertaintyexplicitrecommendation -
In a protocol
Track leucine intake — aim for roughly 6–8 grams per day — as a key amino acid for hypertrophy and mTOR stimulation.
“six to eight grams of leucine a day
TT▶ 16:00Dosage~6–8 g/dayCertaintyexplicitpersonal use